CrossFit Momentum – VELOCITY
Warm-up
Dynamic Stretching (No Measure)
Lunge w/ twist
Knee Hug on toes
Hinge at Hip Toe Touches
Open Barn Doors
Close Barn Doors
Walking Pigeon (foot on opposite knee)
V-Ups
Supermans
Scorpions
Jog 400m
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP:
Run 100m
Lunge 25ft
10 Burpees
*Rest 1 Minute after each Round
*Advanced may wear weight vest
Accessory
Good Mornings (Good Morning 33X1 x 3×3)
Front Squat (Tempo Front Squat 33X1 x 3×3)
(Can be done with Dbl KBs or Weighted Barbell
Max Time L-Sit Hold (Time)
Mark how the L-Sit was performed in notes
x3 – Supported on Rings, Bars, Boxes or Parallettes